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It’s ridiculously easy to make high-protein, gluten-free, and vegan lentil wraps or tortillas at home! While you only need 2 ingredients, there are so many ways to customize the fillings and flavors.

A close up shot of stacked wraps with the top one rolled.
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Lentil Wraps

If you’re looking for a healthy and delicious alternative to regular flour tortillas, you must try these lentil wraps!

And the best part is they are simple to make. Just like these quinoa wraps, You really need just 2 ingredients, but I like to elevate them by adding vegetables and seasonings for an extra boost of flavor and nutrition.

What do they taste like? They have a mild flavor with a subtle hint of earthiness that even my “learning to like lentils” husband approves of.

Whether you are in need of a quick lunch or want a kid-friendly dinner, these soft and pliable red lentil wraps are perfect for burritos, tacos, various other wraps, and much more!

And if you have a little one, these high-protein lentil wraps make for an amazing finger food for babies and toddlers. They are also a delicious iron-rich food for babies.

Ingredients

lentils, water, spinach, and garlic powder.
  • Dried Red lentils – Use split red lentils for best results. I don’t recommend using green or brown lentils. Here’s the ultimate guide to lentils for babies.
  • Water – be sure to use room temperature water
  • Optional – spinach and seasoning(s) of choice. Refer to the “variations” section below.

Step-by-Step Instructions

Red lentils with water in a blender.

Add red lentils and warm water to a blender. Soak for at least 4 hours at room temperature. The lentils will expand and soak up most of the water. There’s no need to drain the lentils.

Soaked lentils with spinach in a blender.

Optional – add spinach and seasoning of choice and blend until smooth.

Spreading the wrap batter with the back of a spoon in a pan.

Heat a non-stick pan over medium heat. Spray with a small amount of olive or avocado oil. Pour about 1/2 cup of the lentil batter into the pan. Quickly, using a spoon or the bottom of a measuring cup, spread the batter as thin as you can in a circular motion without breaking it. Do not spread using the tilt method.

Cook for about 2-3 minutes on one side. Flip and cook for an additional 1-2 minutes. Transfer to a plate and repeat with the remaining batter.

Variations

While you can keep the wraps simple with just lentils, try adding some of these flavor and nutrition boosters right before blending.

  • Herbs and spices – 1/2 to 1 teaspoon of garlic powder, onion powder, cumin, curry powder, garam masala, oregano, Italian seasoning, chili powder, etc.
  • Vegetables – up to 1/2 cup of spinach, beetroot, carrots, zucchini (be sure to squeeze out as excess water)

Tips for Success

Overhead shot of stacked lentil wraps with lentils and spinach in the background.
  • You will need a high-speed blender to get the batter ultra smooth. Food processor will not work.
  • Most red lentils you’ll find at the grocery store are split lentils. But if you’re only able to find whole red lentils, I recommend increasing the soaking time to at least 6 hours.
  • Don’t strive for perfection – Just like with pancakes, the first wrap probably won’t turn out right. Your wraps may not be perfectly circular and that’s ok. Homemade wraps are meant to be rustic any way :).
  • However, if your batter keeps breaking, lowering the heat will help. You can fill holes with extra batter.
  • Pile the wraps on a plate as you cook them. This will create steam and help make the wraps softer and more pliable.

Serving Suggestions

Beet hummus spread onto lentil wrap with scrambled eggs.

Enjoy these red lentil tortillas the same way you would regular store bought tortillas.

Spread it:

Fill it:

You can also serve the wraps as a dipper for curries and soups

Equipment

You must use a non-stick pan to make these gluten-free tortillas. And if you are in the market for a high-quality, nontoxic pan or cookware set, I highly recommend checking out my favorites from Caraway.

Their cookware is made of aluminum and coated in ceramic enamel rather than teflon. And the bottoms and handles are stainless steel.

The pan heats up quickly and have really even heat distribution. They are durable, highly functional, ridiculously easy to clean, and absolutely gorgeous.

Storage

Transfer the wraps to an airtight container and keep in the refrigerator for 3-4 days. You can also freeze for up to 3 months, although the texture will change slightly once thawed. Thaw in the refrigerator overnight.

Frequently Asked Questions

What is the best way to reheat lentil wraps?

Transfer to a microwave-safe plate, cover with a damp paper towel and microwave for 30 seconds or so. It’s best to reheat one tortilla at a time.

What are the health benefits of red lentils?

Red lentils are an excellent plant-based source of protein and packed with dietary fiber, promoting healthy digestion and supporting gut health. They are also a great source of folate and iron (the most important nutrient for babies), and essential minerals like magnesium and phosphorous, which are crucial for maintaining strong and healthy bones.

Lentils also contain polyphenols that have antioxidant and anti-inflammatory properties.

When can babies eat these lentil wraps?

You can introduce as soon as they are ready for solids, usually around 6 months. The texture is soft and you can spread some purees, hummus, mashed avocado, ricotta, etc. on top to make it even softer. This will also help make every bite count when not much is consumed.

Cut into big pieces so your baby can grab with their palms. Bigger pieces are also safer for young babies. Here’s the ultimate guide to serving finger foods to babies.

I recommend serving with a vitamin C rich food to help enhance the absorption of plant-based iron.

What is the difference between lentil wraps and dosa?

Both are delicious but they have some key differences. Dosa is primarily made from a batter consisting of rice and urad dal (black gram lentils) and is more crepe-like, whereas these lentil wraps are made with just lentils and are thicker.

More Lentil Recipes

5 from 15 votes

Lentil Wraps

It's ridiculously easy to make high-protein, gluten-free, and vegan lentil wraps or tortillas at home! While you only need 2 ingredients, there are so many ways to customize the fillings and flavors.
Prep Time: 5 minutes
Cook Time: 20 minutes
Soaking time: 4 hours
Total Time: 4 hours 25 minutes
Servings: 8 wraps
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Ingredients 

  • 1 cup dried red lentils, rinsed and drained
  • 2 cups water or broth

Optional

  • A handful of baby spinach
  • 1/2-1 teaspoon Seasoning of choice (I used garlic powder)

Instructions 

  • Add red lentils and warm water to a blender. Soak for at least 4 hours at room temperature. The lentils will expand and soak up most of the water. There's no need to drain the lentils.
  • Optional – add spinach and seasoning of choice and blend until smooth.
  • Heat a non-stick pan over medium heat. Spray with a small amount of olive or avocado oil. Pour about 1/2 cup of the lentil batter into the pan. Quickly, using a spoon or the bottom of a measuring cup, spread the batter as thin as you can in a circular motion without breaking it. Do not spread using the tilt method.
  • Cook for about 2-3 minutes. Flip and cook for an additional 1-2 minutes. Transfer to a plate and repeat with the remaining batter.

Notes

  • However, if your batter keeps breaking, lowering the heat will help. You can fill holes with extra batter.
  • Pile the wraps on a plate as you cook them. This will create steam and help make the wraps softer and more pliable.

Nutrition

Calories: 79kcal | Carbohydrates: 14g | Protein: 6g | Fat: 0.2g | Sodium: 4mg | Potassium: 215mg | Fiber: 7g | Vitamin A: -3IU | Calcium: -3mg | Iron: 2mg
Like this recipe? Rate and comment below!

About Min

Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

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Recipe Rating




17 Comments

  1. 5 stars
    I definitely had a huge learning curve with this one! lol. But once I figured out the right temperature for the pan, thickness of the batter, and amount of time needed to cook – it was great:) my year and a half year old did not like it. For now anyway